hey went through some of my old emails and found a  training program from my cousin (what he piked up from mags)
and i showed it to the gym instructor and he did not agree with some of the stuff so i now have two different programs and am interested to know which one you think is the better
the first is my cousins

DAY 1 CHEST AND TRICEPS                    IN THIS ORDER

FLAT BENCH PRESS................2 WARM UP SETS 12 TO 15 REPS......3 WORK SETS 8 TO 10 REPS. (TO FAILURE)
INCLINE DUMBBELL PRESS..............SAME AS ABOVE.
INCLINE DUMBBELL FLY'S............SAME AS ABOVE.
PEC DECK MACHINE..................SAME AS ABOVE.            20 MINS CARDIO (YOUR CHOICE WHAT) ABBS(CRUNCHES)


DAY 2 BACK AND BICEPS                    IN THIS ORDER

LAT PULLDOWNS WITH A WIDE GRIP.....2 WARMS 12 TO 15 REPS............3 SETS 8 TO 10 REPS
CLOSE GRIP PULL DOWNS ..........................SAME AS ABOVE.
DUMBBELL ROWS....................................SAME AS ABOVE.
DEADLIFTS ( ASK FOR HELP WITH THE TECHNIQUE FOR THIS EXERCISE)
   2 WARMS.......10 REPS.....................3 SETS 8 - 10 REPS. CAREFUL WITH THIS ONE

BICEPS                              IN THIS ORDER

EZ BAR CURLS............2 WARMS 10 - 12 REPS..............3 SETS 8 - 10 REPS.
HAMMER CURLS.................SAME AS ABOVE
PREACHER CURLS...............SAME AS ABOVE


DAY 3 LEGS AND DELTS                    IN THIS ORDER

SQUATS..............SAME AS BELOW
LEG PRESS..........2 WARMS 10 - 12................3 SETS 8 - 10 REPS
LEG EXTENTIONS.........SAME AS ABOVE
HAM CURLS...........SAME AS ABOVE
CALF RAISES..........HIGH REPS TO FAILURE

DELTS

DUMBBELL PRESS..........2 WARMS 10 REPS.................3 SETS.........10 REPS
FRONT RAISES...............2 WARMS 10 - 12...................3 SETS.........10 REPS
SIDE RAISES...........................SAME AS ABOVE
REAR LATERALS.................SAME AS ABOVE....... (LIGHT WEIGHT)


CARDIO AND ABS AFTER EVERY WORK OUT.

now the gym instructor did not agree with cadio after weights (which seems silly becuase you are using all your  energy stores when u need them for the weights) and also didnt see the need for close grip a lat pulldown and did not know what preacher curls were (anyone know?)

here is the gym instructors


day 1 chest press, fly incline, bench press,(2x 8 reps) biceps

day 2 single arm row a lat puldown (wide grip only!) bak extentions tricep extentions

day 3 shoulder press , upright row, a at raise, front shoulder raise shrugs

all are 3x10 exept where stated
and cardio before weights

which one would you use?
obiousy i would rather get the best bits from both than just who is right and wrong
thanks for your time and sorry for the long thread
thanks in advanced!

Muscle_ave has already told you how to split your body parts up, that is the exact way i would advise also!
Use the above training program (1st one) for exercises, but split groups like he advises!

I take it from your post that you are not experienced at this game.
Your cousins routine is far too much for you, the instructor has a better approach and generally his advice is sound. Don't agree that you should not do close grip pulldowns, I think that because they give a greater range of movement and therefore work the muscle well. I do reverse grip, palms facing.
The reps seem ok but make sure , after warm up, that the weight stops you at the required number of reps, not you stop just because you get to that number. It may take a little time to find out what the weight suitable is, but if you can do 12 instead of the prescribed 8, then do them. You just know you need to go a little heavier next time.
I would train every other day. Monday, Wednesday and Friday.
Hope this helps.


Reaper.

great advice everyone thanks alot
traing 3 times a week at the moment so its all good and i think got the weights just right
just trying to maximise my time at the gym!
thanks again

Use a push pull system if doing 3 days!

MON   chest, shoulders, triceps
WED  legs
FRI    back, biceps

Yep, agree, thats what I do.

Reaper.

Check out reapers pics = RESULT!  

perfect way to split a 3-way week kieko.

gym instructor obviously a knob if dont agree wiv cardio AFTER weights.

kick him to the kerb..

phil my advice now..

stop..

and...

and go for it dood!!!!!!!!!!